WOD:
5-4-3-2-1x
Rope Climbs
Stone-to-Shoulder (165/115#)
Speed:
5AMRAP:
150FT Run
75FT Lunge (40/30# Ball Slam @ Chest)
Weightlifting:
Heaving Snatch Balance: 1RM w/ 3 sec Pause, then 80% x 3 No Pause
Front Squat 3 sec Pause w/ Belt: 1RM
Snatch- No Feet, No Hook: 1RM, then 80% (2x2)
Jerk From Block – 3 sec Puase in Catch: 1RM, then 80% (2x2)
CMI1-
One Arm OH Carries w/ Fat Grip DB 3x45sec per arm
RDL w/ Mini Band or Chain (3x8)
Walking Lunges: 200m Unweighted
Cardio- CFWT WOD
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